WOD / Blog
03 January 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 2 x 2 x 1) WOD: Lynne – 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups *Floor Press *25 minute time cap Mobility: Shoulders Buy Out: 250 Meter Row 10 GHD Sit Ups 10 GHD Back Extensions
04 January 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (15 Minutes to Find Your 1 RM) WOD: 50-40-30-20-10 Back Squat (65/45) Weighted Box Step Up (65/45) (24/20) *100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters) Mobility: Hip Flexors Buy Out: 100 Mountain Climbers 10 […]
05 January 2017
Warm-up: Coach’s Choice Strength/Skill: Set up your station for the WOD! WOD: “The 12 Days of Christmas” 1 – Wall Walk 2 – KB Swings (1.5/1) 3 – Pull Ups 4 – Wall Balls (20/14) 5 – HRPUs 6 – Slam Balls (30/20) 7 – Ab Mat Sit Ups 8 – G20 (45/25) 9 – […]
06 January 2017
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) *Use 70% of your 1 RM for all sets. WOD: Opposing Ladder for Time 1-10 Split Jerks (115/75) 10-1 Box Jump Overs (24/20) Mobility: Achilles Buy Out: 50 Over the Box Wall Ball Partner Ab Mats Passes (20/14) 10 GHD Sit Ups 10 GHD Back […]
09 January 2017
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets. WOD: Metcon (Weight) 7 Rounds (3 minutes each) 1 Power Snatch 2 OHS 3 Power Cleans 4 Front Squats *Must hold onto the bar for the entire complex *Goal is to increase weight each round *Score […]
10 January 2017
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is […]